“ Onesies “
Athletes will select one from each station:
A) Weightlifting
- 1 Rep Heavy Strict Press
- 1 Rep Heavy Push Press
- 1 Rep Heavy Push Jerk
- Then -
B) Gymnastics
- Max Set of Pull-Ups
- Max Set of TTB
- Max Set of HSPU
- Then -
C) Conditioning
- :90 Max Cal Row
- :90 Max Cal Assault Bike
- :90 Max Burpees
“ SWEAT “
OTM x 25 (:50on / :10off)
Min 1) Max Cal Row
Min 2) Max Wallballs
Min 3) Max Calorie Bike
Min 4) Max Burpees
Min 5) Rest
“ Steel Casket ”
On The Minute Until Failure…
Min 1) 1 Thruster + 1 Burpee
Min 2) 2 Thrusters + 2 Burpees
Min 3) 3 Thrusters + 3 Burpees
Min 4) 4 Thrusters + 4 Burpees
Min 5) 5 Thrusters + 5 Burpees….
* Continue to add 1 rep to each movement until failure *
“ Chitty Chitty Bang Bang “
OTM x 24 (6 Rounds )
A) Max Reps of 1 Burpee + 3 DB Lateral Hop Overs
B) Max Reps of Single Arm Russian KBS
C) Max Parallel Complexes
D) Rest
* Parallel Complex = 1 Jump Squat + 2 Alternating Jumping Lunges *
"Peaky Blinders"
OTM x 20 (5 Rounds )
A) Max Reps of 1 Burpee + 3 DB Lateral Hop Overs
B) Max Reps of DB Hang Snatches
C) Max Hollow Rocks
D) Rest
“ GRIND ” (All Classes)
With a Running Clock:
A) In a 7 Minute Window:
- 1,000m Row Buy-In
- Max TTB in remaining time
- Rest 2 Minutes -
B) In a 7 Minute Window:
- 100 KBS (53,35)
- Max Goblet Squats in remaining time
- Rest 2 Minutes -
C) In a 7 Minute Window:
- 1600m Bike
- Max Burpees in remaining time
“ Macarena “ & “ SWEAT “
Teams of 3
AMRAP 22:
A) Max rounds of:
7 C2B Pull-Ups
7 Burpees
7 Pistols / Air Squats
B) Max Distance Row
* One athlete rowing at all times / two athletes working on AMRAP
* Teams may rotate / divide reps as desired *
A) Thruster
Establish an 8-Rep Heavy (From the rack)
- Then -
B) " Fire Alarm "
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
* 1 Round of "Bergeron Beep Test" = 7 Thrusters + 7 Pull-Ups + 7 Burpees *
"SWEAT"
Working in teams of 2
Max Cal Row within the time frame:
3:00 / 2:30 / 2:00 / 1:30 / 1:00 / :30
* One athlete works while one rests, both athletes complete all time frames *
“Satans Whiskers”
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/115)
10 Burpees
" Acid Reflux "
800m Run
- Into -
15-12-9-6-3:
TTB
Burpees
- Into -
800m Run
" Sunday Strength "
Back Squat - 5 x 10^
- Then -
" Oxygen "
For Time:
25 Burpees
50 KBS (53,35)
25 Burpees
“Bad Mama Jama”
5 Rounds:
1:00 Cal Row
1:00 Power Snatch (95/65)
1:00 Burpees
1:00 Rest
*Record total reps each round*
“Hacksaw”
AMRAP 12:
Ascending Ladder…
3 Kettlebell Swings (53/35#)
3 Goblet Squats (53/35#)
3 Burpees
6 Kettlebell Swings (53/35#)
6 Goblet Squats (53/35#)
6 Burpees
… and so on, until time expires.
" Dante's Inferno "
Teams of 2:
AMRAP 5 of each of the following:
Cal Row
Burpees
Wall Balls (20,14)
* Rest 1 minute between stations *
*Divide work as needed*
“Deck of Cards”
Number represents repetitions (Face cards = 10)
Suit represents the movement.
-Hearts = AbMat Sit-Ups
-Diamonds = Goblet Squats (53/35)
-Spades = Kettlebell Swings (53/35)
-Clubs = Burpees
-Aces = 100ft Bear Crawl
“Lead Foot”
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups
“Sandstorm”
AMRAP 4
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00
AMRAP 4
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00
AMRAP 4
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″)
" The Full Monty "
With A 7 Minute Clock For Each of The Following:
A) 1000m Row - Max Double Unders with remaining time
B) 800m Run - Max Med Ball Thrusters (20,14) with remaining time
C) 100 KBS ( 53,35) - Max Burpees with remaining time
* 2 minute rest between each station *
Read More" Team Helton "
Teams of 2:
3 RFT:
800m Run
60 Squat Cleans (95,65)
30 Burpees
*Both athletes complete the run and the burpees, divide squat cleans as needed*
